Menopause is a natural life phase that every woman will experience. Despite being a normal part of aging, it often comes with unpleasant symptoms like hot flashes, mood swings, and sleep disturbances, all due to the fluctuating hormone levels in your body. One natural way to cope with these common menopause symptoms is through an increased intake of magnesium.
This essential mineral can be consumed in various forms and foods, each offering unique benefits. Understanding which magnesium is best for menopause can help you manage symptoms and maintain your health during this transition.
Why Magnesium Matters in Menopause?
Magnesium plays a crucial role in the health and well-being of women going through menopause. The benefits of magnesium intake during this phase are numerous, and they deserve attention.
Regulates Hot Flashes
One of the chief complaints from menopausal women is hot flashes. These sudden, intense bursts of heat can greatly affect a woman's daily life. Studies have suggested that magnesium supplements for menopause could help reduce and manage these episodes. As hormone levels change during menopause, the regular intake of magnesium keeps these levels in balance, thus controlling the frequency and severity of hot flashes.
Improves Bone Health
Menopause often comes with decreased Estrogen levels, directly influencing bone mineral density and increasing the risk of osteoporosis. Maintaining an adequate magnesium intake can help retain bone mineral density playing an integral role in bone formation and health. Incorporating magnesium-rich foods, such as brown rice, into your diet can help meet the recommended daily intake of this essential mineral.
Balances Magnesium Levels
Studies have found that postmenopausal women often have a lower magnesium level. Low levels of magnesium are associated with several physical and psychological health issues, from cardiac problems to depression. Ensuring regular intake of magnesium-rich foods or supplements can aid in maintaining appropriate magnesium levels, contributing to general well-being during menopause.
Alleviates Mood Swings
Many women experience mood swings and depressive episodes during menopause. Magnesium citrate, a highly absorbable form of this mineral, is known to balance the brain's chemical imbalances. It aids in the functioning of the nervous system, improving mood disorders and reducing anxiety associated with menopause.
Enhances Sleep Quality
Sleep disturbance is another common symptom women face during menopause. Studies have found that magnesium supplementation can help improve sleep quality by relaxing the nervous system and maintaining healthy levels of GABA, a neurotransmitter that promotes sleep.
Maintains Blood Pressure
High blood pressure is a common phenomenon in menopausal women. It's found that a regular intake of magnesium supplements can help lower blood pressure levels. Magnesium assists in relaxing and dilating arteries, which helps maintain blood pressure levels within a normal range.
What Type of Magnesium Is Best for Menopause?
1. Magnesium Oxide
This form is often recommended for enhancing bone health due to its high mineral concentration. However, it's important to note that our bodies may not absorb magnesium oxide as readily as other forms.
2. Magnesium Citrate
Known for its high absorption rate, Magnesium Citrate also provides subtle laxative effects. This can be especially beneficial for menopausal women who experience constipation, a common menopause symptom.
3. Magnesium Chloride
Typically found in topical treatments, it can be applied directly to the skin. This allows absorption through the skin’s porous surface, potentially making it an effective choice for boosting magnesium levels.
What Are the Sources of Magnesium for Menopause?
There are many sources to increase your intake, not just from supplements but also from magnesium-rich foods. Here are some top food sources of magnesium:
- Brown Rice. Brown rice is not only a versatile food staple, but it is also a great source of magnesium. Including this in your diet can help augment your magnesium levels.
- Spinach. Leafy vegetables, such as spinach, are full of essential minerals, including magnesium. Incorporate green vegetables into your meals to achieve a nutritious boost.
- Almonds. Nuts like almonds are a potent source of magnesium. They make for an easy, healthful snack.
- Black Beans. Beans, particularly black beans, are nutrient-rich foods. Including them in your diet offers a natural way to increase magnesium levels.
- Magnesium Supplements. While the best magnesium for menopause might vary between individuals, magnesium supplements can quickly and directly increase your intake. These can include magnesium oxide, magnesium chloride, and magnesium citrate.
- Legumes. Other than black beans, legumes like chickpeas, lentils, and peas are also exceptional sources of magnesium, adding to the benefits of magnesium for menopausal symptoms.
- Whole Grains. Foods like oats, quinoa, and barley are magnesium-rich whole grains. They can serve as alternatives to brown rice.
- Dairy Products. Certain dairy products, such as yogurt, are high in magnesium. Incorporating them into your diet can contribute to your magnesium intake and help improve common symptoms of menopause, like hot flashes and mood swings.
What Are the Best Magnesium Supplements for Menopause?
1. Lorna Vanderhaeghe MENOsmart Plus
This is an excellent choice as it contains magnesium and other essential nutrients known to help with menopause symptoms such as hot flashes and mood swings. It contains magnesium citrate, considered one of the most absorbable forms of magnesium, aiding in sleep quality and bone health.
2. MegaFood Daily Multi Powder Iron
This supplement not only contains adequate magnesium levels helpful for menopausal women, but it also includes iron. Iron is essential for women in menopause as hormone levels fluctuate, and periods may become heavier, causing an increased risk of anemia.
3. Ultimate Maca Energy 750 mg
While not technically a magnesium supplement, Maca can be beneficial in managing common menopause symptoms like hot flashes, mood swings, and preservation of bone mineral density. It is best used with a good magnesium supplement to aid overall wellness during menopause.
Incorporate Magnesium into Your Diet To Help Manage Menopausal Symptoms
Magnesium for menopause can help manage common menopausal symptoms and maintain overall health. Understanding what type of magnesium is best for this life phase, alongside a healthy lifestyle and diet, can help alleviate your symptoms, such as hot flashes, mood swings, and poor sleep quality, and even boost bone health.
Are you interested in getting the most out of your nutrition during menopause? Check out our store and explore how our wide range of magnesium products can help you easily maintain a balanced diet.
Ready to Start Your Wellness Journey?
Book an appointment with our expert practitioners or visit our wellness market to explore our carefully curated products.